Compex sport elite Anweisungen Seite 34

Pre-season preparation for a team sport (football, rugby, handball, volleyball, etc.)
Planning example to develop the strength of the quadriceps. Depending on the sport being practised, a different muscle
group may be chosen. During the preparatory pre-season period for team sports, it is essential not to neglect specific muscle
preparation. In most team sports, the qualities of speed and strength make all the difference. Stimulation of the quadriceps
(or a different key muscle depending on the sport concerned) by means of the Compex Strength programme will result in
increased speed of contraction and muscular strength. The practical benefits will be obvious: improved speed off the mark
and during movement, jumping, shooting power, etc. An Active recovery session, carried out after the most intensive training,
accelerates muscular recuperation and reduces fatigue that has built up during the season when the workload is high.
Cycle duration: 6-8 weeks, 6 x/week
Eg for 1 week
Mon: 1 x Strength 8G
Tue: Collective training, then 1 x Active recovery 8◊
Wed: 1 x Strength 8G
Thu: Collective training, then 1 x Active recovery 8◊
Fri: 1 x Strength 8G
Sat: Rest
Sun: Collective training or friendly match, then 1 x Active recovery 8◊
Programmes: Strength 8G and Active recovery 8◊
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